6 x 1 Split Jerk @ 85 to 90%
2 x Max Reps Ring Muscle Ups
6 x 5 Back Squat
Ring Muscle Up Progressions
Workout of The Day
“The Bear Complex.”
It being Matt Easterly’s 2nd to Last Day I figured it would be cool if all of us crushed his favorite CrossFit Workout of The Day “The Bear Complex.” 7 Rounds Add 5 to 15 pounds total after every round.
When tackling a movement as technical as the Bear Complex athletes need to do the necessary mobility preparation. We are compounding a number of already intricate movements into a highly procedural athletic sequence. Even though we increase in weight as we progress through the sets, our range-of-motion preparedness should be “go” out of the gate.
These first two videos address shoulder mobility in the front rack position and an extended arm (the finish of the push press). The third identifies lower hemisphere issues during squats. Key points to takeaway:
-Full range of motion in the front rack position from the wrist up to the shoulder
-Maintain shoulder positioning with extended arm to engage rotator cuff
-Identify causes of internal movement of knee during squat
Notes: 1 “Bear Complex” is:
1 Front Squat,
1 Push Press or Jerk,
1 Back Squat,
1 (Behind the Neck) Push Press or Jerk.
There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
The Bear Complex is a strength, muscle building and general conditioning barbell complex that can be used several times per week depending on needs and goals. “The Bear” can be used as:
Warm Up – As a warm up before weight training. Use a moderately light weight and perform the Bear Complex to raise core body temperature and get blood pumping into your muscles. There is no need to ramp up to heavy, maximal weights. Keep the weight on the “easy” side.
Off Days – Use the Bear Complex on off days with a moderate weight to work on conditioning, general physical preparedness (GPP) and recovery.
Strength – The Bear Complex can be used for strength building and strength endurance. Perform it after your main lifts on full body or strength training workout days.
How To Perform The Bear Complex
The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
Perform this circuit 7 times without stopping. This is called one round.
One round requires performing the Bear Complex 7 times without resting.
5 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round – round 5.